FitU with Phindi Gule: Essential tips for newbie runners

We all make mistakes every now and again and that's okay because mistakes help us learn and better ourselves. Here are some of the common mistakes that beginner runners make on their first race. 

1. Take off like a bullet!
   
2. No plan
   
3. Treat water stops as a picnic spot
   
4.  No recovery plan or routine 

Read: #FitYou with Phindi Gule: Choosing the perfect clothing for running

Most beginner runners are not aware of the importance of stretching after a race. Stretching helps the body, joints, and muscles recover after a run or a race.  

A gentle run or walk will help you loosen your muscles. You can also do a few stretches with your arms, legs and your neckline to help loosen your body.

Read: #FitU with Phindi Gule: Nutritious foods to help your diet

Another common mistake made by beginner runners is they think they can eat anything after a run. This is not the case because eating anything defeats the whole purpose of running. When deciding what the best thing to eat after a run is, we have to look at the purpose of post-workout recovery food. The purpose is to replenish glycogen (sugar) stored in the muscle and start the process of protein synthesis (muscle rebuilding) so that your body is ready for the next workout. 

Some of the ideal things to eat after a run, workout or race include:

• Chocolate
• Milk - which is high in protein
• Carbs and protein
• Pap and steak
• Water

I am sure you are wondering how long should beginners rest for after their first 10km? Well, it is simple. Listen to your body, however, keep moving even if you go for a walk, build up again, a week later do a 5km and build up to a 10km and more. 

Also read: #FitU with Phindi Gule: Benefits of Running

Also read: #FitU with Phindi Gule: Benefits of Running

Challenging yourself will go a long way however it is also important to #RunYourOwnRace. 

For more tips and answer to all questions about running, find Phindi on Twitter - @PhindiGule